Tues, Dec 5, 2023

Tuesday

1) 3 RFT:

250/225m Ski

25 t2B Rx2 18 Rx3 12

5 Shuttle run *Open standard (inside D/B=1)

2) Strict Pullup

5x3

(the hardest version of a strict pull-up you can do whether that is: Jumping pull-up with slow descent, banded strict pullup, chin up (reverse grip), strict pullup, or weighted strict.

3)For Time:

60-50-40-30-20-10 Double unders scaled: single unders(120-100-80-60-40-20)

10 Burpees

Fri, Dec 1, 2023

WOD

1) 3 RFT

Row 500/450m

21 Kb swings

12 Pull-ups

2) Bench Press

5 x 3 pause 2 sec an inch off chest

3) 3 RFT

HSW Rx1 80ft, Rx2 40ft, Rx3 3 Wallwalks

3 Rope Climb

10 Push Press Rx1 135/95, Rx2 115/75, Rx3 95/65

Thurs, Nov 30, 2023

WoD

1) 11 min amrap

8 Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55

8 Burpees over Bar

Dus Rx1 75, Rx2 50, Rx75 singles

Pistols Rx1 24, Rx2 16, Rx3 12

2) OH squat (sub Front squat)

5 x 3 pause in the bottom for a 2 count each rep

3) Bike Tabata

8 Rnds

20 sec work/10 sec rest

Tues, Nov 28, 2023

WOD

1) 3 RFT

Toes 2 Bar Rx1 20,Rx2 15, Rx3 10

8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

HSPUs Rx1 15, Rx2 8, Rx3 15/10 push-ups

2) Shoulder Press

5 x 4 ascending

3) Row sprint

2000/1,800m

Fri, Nov 17, 2023

WOD

1) Lsit

3 x 30 sec hold w/1 min rest

And

3 x 30 Sec GHD Hold w/1 min rest

2) Bench Press

5 x 5 ascending

3) For Time

3 rounds

Row 15/12cals

Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10

Then

3 Rounds

Ski 15/12 cals

Strict pull-ups Rx1 12/9, Rx2 9/6 Rx3 6/3 (scale with jumping pullups)

Tues, Nov 14, 2023

WOD

1) 3 RFT

8 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

Pull-ups Rx1 18, Rx2 12, Rx3 9

Row 350/315m

2) Shoulder Press

5 x 3 ascending

3) 3 RFT

30 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Burpees Rx1 15, Rx2 12, Rx3 9

8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55